30 minute leg toning workout

squat_-_smith_machine1.jpgThis workout routine will help tone your legs. Toning your legs requires a combination of cardiovascular and weightlifting exercises.

By executing this workout routine below, you can tone and shape your legs to perfection. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout with about 30 seconds rest in between sets.

 

1. CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

Notes:

Warm up for 1 minutes walking briskly. After 1 minute, jog until you are to you are fatigued. Walk briskly for 1 minute to recover. After 1 minute, continue jogging. Repeat this sequence until you complete 10 minutes.

Goal:

Your goal is to build endurance. Eventually you will be able to jog most or the entire 10 minutes nonstop. Every workout you should challenge yourself to jog a longer distance. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

 

 

2. SQUAT-BARBELL

 

 

Reps: 3 sets of 15

Execution: Position body under bar, and place bar on upper back (trapezius). Stand with knees slightly bent and feet approximately shoulder width apart. Keep toes pointed forward or slightly out. Stand in good body alignment (abs tight, chest up, back straight). In a controlled motion, lower body by bending knees and hips, pushing glutes back. Keep a slight arch in the back. Keep knees in line with toes; avoid turning knees in or out. Keeping feet flat on the floor, continue lowering body as far as possible without compromising form (back arched, abs tight, chest up). Stop lowering before pelvis begins to curl under or back rounds out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.

 

3. STEP UPS ON BENCH

 

 

Reps: 3 sets of 15

Execution: Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise: Glutes and Quadriceps

Preparation: Stand upright and straight in front of a flat bench.

Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time.

Comments: Be careful not to fall! Can also be done with dumbbells, medicine ball or barbells for added challenge.

 

4. SEATED LEG CURL

 

Reps: 3 sets of 15

Adjust leg pad to contact lower leg just above the ankle. Adjust seat back to align knees with pivot point on machine. Sit in good body alignment (abs tight, chest up, back straight). Position legs to keep kneecaps on top. Lock top pad comfortably on quadriceps. In a controlled motion, flex the knees by bringing feet down and back as far as possible. Contract hamstring muscles fully without compromising form; avoid any hip movement. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles. Do not allow the knee to hyperextend.

 

5. DUMBBELL CALF RAISE

 

Reps: 3 sets of 15

Stand on step with knees slightly bent and feet no more than shoulder width apart. Grip dumbbells in both hands. Stand in good body alignment (abs tight, chest up, back straight). Keeping knees fixed, raise body up, lifting the heels, as far as possible. Contract calf muscles fully without compromising form. While maintaining the controlled motion, return to starting position. Do not allow muscle to relax before next repetition.

 

6. CARDIOVASCULAR- WALKING/JOGGING OUTSIDE

 

Notes:

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Goal:

Your goal is to build endurance. Eventually you will be able to jog most or the entire 20 minutes nonstop. Every workout you should challenge yourself to jog a longer distance. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

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